What to Do When You Feel Depressed: Finding Support for Depression

Challenges and trouble are a part of our lives, something we can’t slip out of no matter how well-resourced we happen to be. Depression is one of the common challenges that people of every background, age, and gender experience. While we might not associate them with it, even young children can feel depressed. Depression is a serious mental health condition, but it’s one with effective treatment options to deal with it.

Millions of Americans experience at least one major depressive episode per year. That means depression is one of the most common mental health conditions in the country, and the effects vary from person to person. There are different types of depression, such as seasonal affective disorder, major depressive disorder, persistent depressive disorder, and peripartum depression, to name a few. Thankfully, they are treatable.

Do I feel depressed?

Depression is more than just feeling sad. Often, we use the word “depressed” in casual conversation to say that we’re feeling sad or low. Depression often has sadness as a symptom, but it’s more complicated than that. Depression is a mood disorder, and that means the issue is deeper than just a person’s feelings. Depression isn’t something a person can easily get over without the right treatment and support.

Each person knows their own feelings and experiences, but it’s important to support that by seeking an objective third party for a proper diagnosis of depression. A doctor or a mental health professional can help to assess you following specific criteria set out in the American Psychological Association’s diagnostic criteria found in the DSM-5 handbook.

According to the DSM-5, a person must have experienced at least five given symptoms during a 2-week period, and among those symptoms, at least one of them should be either the loss of interest or enjoyment of activities and hobbies or having a depressed mood.

The main signs that a doctor or mental health professional will be on the lookout for include having significantly reduced pleasure or interest in most or all daily activities; having a depressed mood most of the day for nearly every day; changes in appetite leading to significant and unplanned weight change; fatigue and loss of energy; and feelings of excessive guilt and worthlessness.

Other signs that point to depression include having a diminished ability to concentrate, think clearly, or make decisions; your thoughts and physical movement being slowed down and reduced; and having recurring thoughts of death or suicide, with or without a suicide attempt or a specific plan for committing suicide.

When a person experiences these symptoms without them being attributable to another medical condition or substance abuse, and when these are not only distressing but also impair their ability to function at work, in relationships, or socially, they may likely receive a diagnosis of depression. Depression is treatable, and the sooner an accurate diagnosis is made, the easier it is to receive appropriate treatment.

The Various Causes of Depression

There are some prevailing theories about what causes depression, but for now, there isn’t a definitive answer about what causes depression. One idea was that depression is the result of having imbalanced brain chemistry, meaning having low levels of dopamine, epinephrine, and norepinephrine. These neurotransmitters help regulate a person’s sleep, metabolism, and mood.

Depression, however, isn’t tied solely to brain chemistry because other factors may be at work that also contribute to developing depression. Experiencing childhood trauma, having a family history of depression, having additional types of mental health problems, and having a condition that leaves you in chronic pain may all put you at higher risk of developing depression. However, anyone can feel depressed.

Signs and Symptoms of Depression

If you suspect that you may be depressed, or if you have a loved one whom you suspect has depression, there are some signs and symptoms to look for. If any of these symptoms are present, it’s important to take any concerns you may have to a professional and err on the side of caution.

Some of the signs to look out for have been mentioned already, including feeling down most of the time, being easily distracted, difficulty concentrating, struggling to remember things, and being indecisive. There will sometimes be distinctions between how men and women experience depression. Men may mask their depression behind risky behaviors, while women often experience it as sadness.

Men may experience signs such as:

• feeling restless, anxious, and on edge
• being angry, irritable, and aggressive
• losing interest in family, work, or hobbies
• engaging in high-risk behaviors such as unsafe sex, gambling, or unsafe driving
• the need for drugs or alcohol
• issues with sexual performance and desire
• suicidal ideation and attempts
• having physical aches and pains such as cramps and headaches

Women may experience similar symptoms to men, as well as other symptoms such as:

• feeling pessimistic, hopeless, and helpless
• feeling restless
• decreased energy levels
• a persistent sad, empty, or anxious mood

For women, depression may be an issue at specific times due to unique experiences such as menopause, childbirth, and their menstrual cycle. These include premenstrual dysphoric disorder, perinatal and perimenopausal depression.

Steps for When You Feel Depressed

What do you do when you feel depressed? As depression can have serious consequences on your physical, emotional, mental, and relational well-being, you should take it seriously and deal with it as soon as possible.

Be intentional, taking steps to not only manage the symptoms you experience but also to seek the right support.

Some of the things you can do when you feel depressed include the following:

Educate yourself Knowing about depression can help you understand what you’re dealing with. Depression isn’t just about feeling low, and it’s not something you can simply push through. It’s a mood disorder, and struggling with it doesn’t say anything about your character or spirituality. It’s not a sign of weakness to be depressed, and you’re certainly not alone in wrestling with it.

Additionally, getting educated about depression can help you with awareness of the resources available to deal with it. You aren’t alone, and with the right treatment, support, as well as self-care strategies, you can improve your mental health and reclaim your life.

Self-care strategies There are several effective strategies you can implement to shore up your well-being. These include talking to a loved one, like a friend or trusted family member, with whom you can be vulnerable, feel validated, heard, and supported. Other strategies include practicing relaxation techniques that can reduce stress and calm your mind. Deep breathing and meditation can do this.

Engaging in physical activities like exercise can go a long way in reducing the signs of depression, as well as increasing your energy levels and improving your mood. It also can’t be overstated how important it is to eat a balanced diet of fresh and nutrient-dense foods, as well as getting a good night’s sleep each night to help reduce your levels of fatigue and allow you to regulate moods more effectively.

Seek out professional help As helpful and meaningful as it is to talk to loved ones, depression can be complex, not least because of the possible causes and various ways it affects a person. A therapist or counselor with training to deal with depression can listen to your story and develop a treatment plan that will address your specific concerns.

Your therapist or counselor can help you with effective coping strategies when you feel depressed. By using various therapies such as cognitive behavioral therapy, they can work with you to address underlying issues that could worsen your depression, and they can provide you with effective support as you journey toward healing.

When your depression is persistent or severe, it may be necessary to combine therapy with medication. This medication can help minimize symptoms and improve daily function. There are various medications available, and you can consult with a psychiatrist or mental health professional for options. It can take time to find the right one for you, and the right dosage with the fewest side effects.

Next Steps

Depression can be addressed effectively, and you can reclaim your life. If you suspect that you or a loved one may feel depressed, contact our office today to speak with a mental health professional, get a diagnosis, and begin working out a treatment plan that works for you.